A: Core prep
1 min plank
30 sec hollow body hold
7 single leg glute bridges per side
x 3
Part B:
On the 2:30 at progressively heavier loads x 10 find a 1RM
A: Core prep
1 min plank
30 sec hollow body hold
7 single leg glute bridges per side
x 3
Part B:
On the 2:30 at progressively heavier loads x 10 find a 1RM
On the 12 minutes x 4!
Run 500m
Farmer carry 160 feet 2x 32kgs/24kgs
Run 500m
160 feet of burpee broad jumps
Run 200m
*Score each round separately